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4 Days Powerbuilding Split?

Hey guys.

I haven’t trained properly in like half a year due to SI joint injury. I am still recovering from it so still going light on squats and deadlifts.

I have been powerlifting for 2 years, but since i can’t max out or get closer to it. I’m looking for a powerbuilding program. Preferable 4 days a week with 1 leg day a week ( due to my powerlifting days, i am and always was a lower body dominant guy. ( Squat 225kg, Bench press 125kg, Deadlift 242.5kg)

Grateful for any tips, splits or ideas as i have never tried powerbuilding before and have been powerlifting for the last 3 years.

Peace!

My program is a 4 day split like you’re looking for, although I do have 2 “leg days”, but I only do squats, nothing else. I’m also mainly focused on PL.

Monday:
-Squats
-Paused bench press
-Incline bench press
-Shoulder press/lateral raises
-Rear delt raises
-Triceps extension/Skullcrushers

Wednesday:
-Deadlifts
-2 Lat exercises
-2 Mid back exercises (rhomboids, traps,…)
-Bicep curls
-Grip exercise

Friday:
-Squats
-Paused bench press
-Incline bench press
-Shoulder press/lateral raises
-Rear delt raises
-Triceps extension/Skullcrushers

Saturday:
-Deadlifts
-2 Lat exercises
-2 Mid back exercises (rhomboids, traps,…)
-Bicep curls
-Grip exercise

Hey man, much appreciate your reply. I will take some out of it, but there is no way i can do it, I gotta squat/deadlift only once a week max. maybe gonna dodge squat at all as well! but thanks alot!

1 Like

Jon Andersen’s Deep Water program will have you lifting weights 4 times a week while only squatting or deadlifting once a week. Weight is on the lighter side too.

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I’ll second Deep Water. You can get the ebook on Jon Andersen’s Instagram for free and like Pwn said, it’s a 4 day split with one “leg” day a week. Really good ride and lighter weight sets.

5/3/1.

4 days a week - focused on squat, bench, deadlift, press. Squat day can be your leg day, deadlift day can be your back day. Chest on bench day, shoulders/arms on press day.

Start off with conservative weights and slowly progress - done correctly it’s really not a very taxing program.

If you actually compete it’ll be hard to find something better than 5th set